Vital wheat gluten
USDA SR Legacy · 54.1 g
34 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Oats, Whole Grain, Steel Cut
379 calories and 12.5 g of protein per 100 g.
Know what you’re comparing.
Oats, whole grain, steel cut
- Source category
- Cereal Grains and Pasta
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 2346397
- Publication date
- Oct 2022
On a 100 g basis, this record has more protein than 69% of 488 other complete oats & grains profiles.
Compare with another foodThe source matters
USDA Foundation values draw on analyzed food samples. The composition of a particular item can vary with variety, growing conditions, and preparation.
Read about this datasetYour portion, your numbers
379calories
in 100 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 12.5 g | — |
| Carbohydrate | 69.8 g | 25% |
| Fat | 5.8 g | 7% |
| Fiber | — | — |
| Total sugars | — | — |
| Sodium | 0 mg | 0% |
| Saturated fat | — | — |
| Potassium | 376 mg | 8% |
| Calcium | 51 mg | 4% |
| Iron | 3.8 mg | 21% |
| Magnesium | 129 mg | 31% |
| Vitamin C | — | — |
| Vitamin D | — | — |
Estimated energy from macros
Protein 13%Carbs 73%Fat 14%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore oats & grainsWhat else fits your plate?
Same broad food category
This food: 6.6 g protein in 52.7 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
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USDA SR Legacy · 92.6 g
7.8 g more than your starting foodCompare these foodsOat bran, raw
USDA SR Legacy · 81.3 g
7.5 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
6.3 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
5 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 10.14 g | 8.71 g | 10.89 g | 8 |
| NitrogenPer 100 g | 2.15 g | 1.71 g | 2.48 g | 8 |
| ProteinPer 100 g | 12.51 g | 9.97 g | 14.46 g | — |
| Total lipid (fat)Per 100 g | 5.8 g | 5.1 g | 6.58 g | 8 |
| AshPer 100 g | 1.8 g | 1.57 g | 2.05 g | 8 |
| Total dietary fiber (AOAC 2011.25)Per 100 g | 11.95 g | 11 g | 12.7 g | 8 |
| High Molecular Weight Dietary Fiber (HMWDF)Per 100 g | 11.21 g | 10.2 g | 12 g | 8 |
| Low Molecular Weight Dietary Fiber (LMWDF)Per 100 g | 0.7 g | 0.64 g | 0.79 g | 8 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 29 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 10.14 g | 1051 |
| Energy (Atwater General Factors) | 381.248 kcal | 2047 |
| Energy (Atwater Specific Factors) | 379.208 kcal | 2048 |
| Nitrogen | 2.146 g | 1002 |
| Protein | 12.511 g | 1003 |
| Total lipid (fat) | 5.8 g | 1004 |
| Ash | 1.798 g | 1007 |
| Carbohydrate, by difference | 69.751 g | 1005 |
| Total dietary fiber (AOAC 2011.25) | 11.95 g | 2033 |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.21 g | 2038 |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.702 g | 2065 |
| Beta-glucan | 5.44 g | 2058 |
| Starch | 54.9 g | 1009 |
| Calcium, Ca | 51.34 mg | 1087 |
| Iron, Fe | 3.801 mg | 1089 |
| Magnesium, Mg | 128.6 mg | 1090 |
| Phosphorus, P | 417.3 mg | 1091 |
| Potassium, K | 375.9 mg | 1092 |
| Sodium, Na | 0.311 mg | 1093 |
| Zinc, Zn | 2.843 mg | 1095 |
| Copper, Cu | 0.411 mg | 1098 |
| Manganese, Mn | 3.414 mg | 1101 |
| Selenium, Se | 29.04 µg | 1103 |
| Molybdenum, Mo | 163.5 µg | 1102 |
| Thiamin | 0.334 mg | 1165 |
| Niacin | 0.926 mg | 1167 |
| Vitamin B-6 | 0.119 mg | 1175 |
| Biotin | 22 µg | 1176 |
| Folate, total | 29.99 µg | 1177 |
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